Maximizing Hormones, Physique & Running Through Perimenopause

In this episode, Louise and Ariel break down 5 of the most common fitness and nutrition misconceptions for women aged 35 and beyond. They aim to help listeners become healthier and stronger by providing accurate information about metabolism and the importance of maintaining balanced blood sugar and protecting hormones as we age. They also challenge the idea that constantly changing your workout routine is necessary, sharing fat burning and exercise strategies more specific to current female-specific science, nutrition and exercise physiology for women desiring to truly feel, look and perform their best for life. 

They stress the significance of balanced nutrition, strategic eating, and metabolic conditioning for achieving desired physique changes while maximizing overall health and strength. Additionally, they touch on the complementary nature of different exercise modalities like Pilates and strength training, advocating for a holistic approach to fitness that takes into account individual preferences and goals.

Overall, the episode provides valuable insights into mindset, training specificity, and debunking common misconceptions in the fitness industry.

Watch a video about HIIT training & our Breaking Through Wellness metabolic conditioning methods for recreational runners on our blog here.

Visit https://www.breakingthroughwellness.com/ for a free nutrition guide & to book a FREE 30-MINUTE CONSULT to learn how our industry-leading 1:1 coaching program for active women age 35 & beyond is customized to you.

Podcast Episode #23: Best Methods to Maximize a Lean, Fit & Functional Feminine Physique Age 35 & Beyond (Part 1): https://apple.co/3TN8fAq

Episode Highlights:

(4:18) Importance of specificity in training for desired results

(6:57) Addressing Misconception 1: Relying solely on exercise to burn fat

(10:17) Emphasizing foundational health for sustainable fat loss

(19:29) Identifying red flag symptoms and hormonal health considerations

(24:59) Addressing Misconception 2: Constantly switching up exercise routines 

(28:04) Understanding the evolution of fitness and nutrition sciences

(30:38) Adopting a framework that allows flexibility for sustainable results

(35:35) Addressing Misconception 3: Getting injured is inevitable

(40:30) Importance of blending different modalities

(44:28) Addressing Misconception 4: Runners and active women can't lean out 

(48:09) Balancing fat loss, muscle building, and performance with strategic training and nutrition

(55:19) Insights on weight loss drugs and long-term health implications

(1:00:00) Focus on viewing food as fuel for vitality, longevity, and optimal performance

(1:01:27) Addressing Misconception 5: You can't spot reduce or lean out a specific area

(1:07:27) Success story of a runner achieving performance goals while prioritizing health and metabolism

(1:09:13) Outro

Tune in weekly to "Maximizing Hormones, Physique, and Running Through Perimenopause" for our simple female-specific science-based revolution. Let's unlock our best with less stress!

I'd love to connect!

Email 💬  [email protected]  

Please note if you want to be a podcast guest, there is a fee and interview process. This is safe space and curated Community exclusively for women who love to feel, look and run our best without B.S. noise, endless pills, extreme diets or misleading fads.

In this episode, Louise and Ariel delve into the complexities of fitness training and nutrition, particularly for women navigating hormonal changes age 35+ and perimenopause. Drawing from personal and professional experiences, they challenge common misconceptions and trends in the fitness industry, advocating for a simpler, more intuitive approach tailored to individual needs to sculpt a fit look, prevent injuries and work with your female physiology to drive your specifically desired physique results. 

The hosts highlight the significance of community support and consistency in achieving long-term goals. They stress the value of investing in lifelong health and wellness, advocating for self-compassion and patience. 

In conclusion, they encourage listeners to prioritize listening to their bodies and embracing a balanced approach to fitness and nutrition.

Tune in Next Week for Part 2: We address 5 common misconceptions, share methods & examples of how our clients achieve age-defying results in maximizing a lean, fit & functional feminine physique!

Visit https://www.breakingthroughwellness.com/ for free nutrition guide & to learn more about our industry-leading program for women

Podcast Episode 10: How to Maximize Strength Training to Get Strong, Look Fit & Run Your Best: https://podcasts.apple.com/us/podcast/maximizing-fitness-fat-loss-running-through-perimenopause/id1716725195?i=1000640518517

Episode highlights:

(7:14) Discussion on the importance of individualized training approaches and avoiding extremes

(11:30) Exploring the need for a solid foundation in fitness before pursuing specific goals.

(13:09) Enhancing bone health through simple daily habits

(20:32) The value of simplicity in fitness routines, moving away from overly complex strategies

(24:32) Understanding the balance between cardio and strength training for optimal results

(32:42) Importance of tailored resistance training for women and challenges faced in the fitness industry

(34:08) Insights into glute training and its impact on overall fitness and functionality

(38:29) Exploring the concept of femininity in training and debunking myths about women and muscle gain

(44:18) Practical advice on structuring effective training programs for women, considering individual goals and physiology

(49:51) Examination of running and its effects on inflammation and body composition in women, with recommendations for optimizing training approaches

(57:48) Personal anecdotes and client examples illustrating the importance of nutrition, sleep, and metabolic flexibility in achieving fitness goals

(1:01:23) Discussion on sustainable fat loss and holistic improvements

(1:03:16) Introduction to the summer challenge and emphasizing the power of peer learning and community support

(1:07:16) Importance of consistency and self-compassion in achieving goals

(1:09:30) Outro

Tune in weekly to "Maximizing Hormones, Physique, and Running Through Perimenopause" for our simple female-specific science-based revolution. Let's unlock our best with less stress!

I'd love to connect!

Email 💬  [email protected]  

Please note if you want to be a podcast guest, there is a fee and interview process. This is safe space and curated Community exclusively for women who love to feel, look and run our best without B.S. noise, endless pills, extreme diets or misleading fads.

In this episode, Coach Amy shares her transformative journey of overcoming stagnation and shifting her mindset around food and fueling strategies. She highlights the importance of viewing food as a means to enhance performance rather than merely restricting calories. The conversation dives deep into the challenges many women face during this phase of life, including changing hormones, busy schedules, and the overwhelming amount of fitness and nutrition information available.

Amy discusses the importance of how training the back of the body, realigning posture, and activating neglected muscles like the glutes play a pivotal role in improving overall fitness.

She also emphasizes the need for credible support, prioritizing mental health and understanding its connection to hormonal changes, debunking misconceptions, and seeking holistic approaches.

Visit https://www.breakingthroughwellness.com/ for the nutrition guide & to learn more about our industry-leading 1:1 coaching academy

Resources mentioned in this episode:

• Reach out directly to Coach Amy for a free consult at [email protected] 

• Our blog article: Long Run Fueling Strategies That Change The Game Age 35 & Beyond: https://www.breakingthroughwellness.com/blog/long-run-fueling-strategies-that-change-the-game-age-35-beyond

• Get our free nutrition guide to mitigate hormone changes impacts on your health, fitness or running at https://www.breakingthroughwellness.com/

• Episode 21: How to Know if Underfueling is Stopping You From Achieving Your Goals & What to do About IT https://podcasts.apple.com/us/podcast/21-how-to-know-if-underfueling-is-stopping-you-from/id1716725195?i=1000649964718

• Episode 15: 3 Simple Steps to Overcome Feeling Blah, Anxious & Depressed https://podcasts.apple.com/us/podcast/maximizing-fitness-fat-loss-running-through-perimenopause/id1716725195?i=1000644609076

Episode highlights:

(0:00) Intro

(8:24) Importance of being proactive and overcoming ego in addressing health issues before they escalate

(13:25) The significance of training the back of the body for overall strength and injury prevention

(17:13) Incorporating mindfulness and intentionality into fitness routines

(23:05) Addressing mental health aspects alongside physical fitness

(30:39) Highlighting the importance of adequate nutrition and fueling for optimal health and performance

(37:12) Outro

Tune in weekly to "Maximizing Hormones, Physique, and Running Through Perimenopause" for our simple female-specific science-based revolution. Let's unlock our best with less stress!

I'd love to connect!

Email 💬  [email protected]  

Please note if you want to be a podcast guest, there is a fee and interview process. This is safe space and curated Community exclusively for women who love to feel, look and run our best without B.S. noise, endless pills, extreme diets or misleading fads.

In this episode, Louise and Ariel explore the often-overlooked topic of underfueling in active women, shedding light on its impacts on hormonal health, quality of life, weight gain, exacerbating perimenopause symptoms and longevity. They discuss how and why the methods of Breaking Through Wellness are reshaping these outcomes for active women and runners throughout the world with candid real life examples you've likely never heard before. They share their personal experiences seeking traditional sources of help like dietitians, their OB and functional medicine, emphasizing the importance of addressing root causes rather than merely managing symptoms with medications, outdated nutrition advice and supplements. There is a better way, so get ready to deep dive into this topic, give yourself some much needed grace and take action to feel like your freaking self again, whether your goal is to ditch perimenopause hormone havoc, lose stuck fat, maximize a fit feminine look or run your best for life!

Visit https://www.breakingthroughwellness.com/ for the nutrition guide & to learn more about our industry-leading 1:1 coaching academy

Use code LOUISE to save on the Kion aminos mentioned here: https://glnk.io/j6vy/breakingthroughwellness 

Episode highlights:

(8:53) Explanation of low energy availability and its impact on physiology, women's health and hormones age 35 and beyond

(17:18) Identification of symptoms indicating underfueling or low energy availability

(24:25) Discussion on societal influences and shifting mindset towards self-care

(30:24) Warning against restrictive dieting and fasting for active females

(38:18) The importance of balanced blood sugar and energy availability for hormonal health

(41:37) Addressing misconceptions about calorie restriction and fat loss

(46:09) Rejecting the notion of accepting suboptimal body composition and embracing empowerment of women who want more

(51:52) Detailed practical tips for preventing underfueling and promoting a healthy mindset around food

(55:25) The transformative effects of whole, fresh foods on energy levels and performance

(57:14) Outro

Tune in weekly to "Maximizing Hormones, Physique, and Running Through Perimenopause" for our simple female-specific science-based revolution. Let's unlock our best with less stress!

I'd love to connect!

Email 💬  [email protected]  

Please note if you want to be a podcast guest, there is a fee and interview process. This is safe space and curated Community exclusively for women who love to feel, look and run our best without B.S. noise, endless pills, extreme diets or misleading fads.

In this episode, host Louise shares her career journey and insights gained from working in the health and fitness industry, particularly for women aged 35 and beyond. She emphasizes the importance of perseverance, authenticity, and standing out in a competitive field. Louise discusses her experiences working in professional sports, navigating challenges in her own health and fitness, as well as her journey as a motivated female in often male-dominated industries. If you find yourself navigating health, hormone or fitness-related challenges, this episode is a can't miss, as Louise shares how she designed Breaking Through Wellness's industry-leading methods that are changing outcomes for active women and runners throughout the world! Listeners will learn about overcoming obstacles, building rapport, and valuing their worth as professionals. Louise's story serves as inspiration for those seeking to design a career and life they love, offering practical advice on standing out in the industry and making strategic career moves.

Website with free resources & our industry-leading 1:1 coaching program 💻 https://www.breakingthroughwellness.com/

Episode highlights:
(5:06) Discussing challenges and obstacles faced in the health and fitness industry
(7:53) Louise's journey into sports medicine and nutrition
(12:46) Maintaining integrity and valuing professional worth
(16:19) Genuinely caring for clients and athletes
(20:33) Strategies for military spouses in career advancement
(24:20) Balancing career decisions with personal life
(26:16) Pursuing education while facing family challenges
(32:37) Health challenges and holistic approaches
(36:25) Transitioning to entrepreneurship and lessons learned
(40:11) Marketing strategies and understanding client needs
(45:04) Empowering women in health and fitness
(48:34) Outro

Tune in weekly to "Maximizing Hormones, Physique, and Running Through Perimenopause" for our simple female-specific science-based revolution. Let's unlock our best with less stress!

I'd love to connect!

Email 💬  [email protected]  

Please note if you want to be a podcast guest, there is a fee and interview process. This is safe space and curated Community exclusively for women who love to feel, look and run our best without B.S. noise, endless pills, extreme diets or misleading fads.

In this episode, Louise and Ariel delve into the widespread issue of fit shaming, shedding light on the challenges faced by women in their pursuit of fitness, fat loss, and overall well-being. They discuss the societal pressures and negative comments often encountered by women who prioritize their health and fitness goals. Louise shares personal experiences and insights, emphasizing the importance of self-care and compassion in achieving optimal health outcomes. Ariel adds valuable perspectives on nutrition, genetics, and the impact of food choices on overall health. Together, they challenge conventional notions of body positivity and advocate for a holistic approach to wellness that prioritizes self-love and empowerment.

Our new All About Gut Health & How to Restore it Masterclass is a can’t miss here:

https://www.breakingthroughwellness.com/offers/tKTJYVjP/checkout

Episode highlights:

(4:38) Misconceptions about body positivity and healthy habits

(11:35) Discussion on the gray zone between body positivity and achieving fitness goals

(13:23) Louise reflects on her personal journey and the transformational power of self-love

(19:29) Ariel emphasizes the impact of food choices on overall health and well-being

(23:55) Louise challenges the notion of genetic determinism in health and fitness

(30:09) Discussion on societal attitudes toward pregnancy and nutrition

(32:29) Addressing proactive health measures for perimenopausal symptoms

(36:38) Building a supportive community and empowering others

(41:49) Importance of genuine care and personalized support in wellness programs

(49:32) Reframing criticism and embracing self-love

(54:16) Exploring the deeper motivations behind health goals

(58:14) Rejecting societal judgments and prioritizing personal well-being

(1:01:26) Outro

Tune in weekly to "Maximizing Hormones, Physique, and Running Through Perimenopause" for our simple female-specific science-based revolution. Let's unlock our best with less stress!

I'd love to connect!

Email 💬  [email protected]  

Please note if you want to be a podcast guest, there is a fee and interview process. This is safe space and curated Community exclusively for women who love to feel, look and run our best without B.S. noise, endless pills, extreme diets or misleading fads.

In this episode, Louise introduces Ariel, a registered dietitian with over 20 years of experience and a master's training in functional medicine and integrative health. They delve into the topic of carbohydrates, debunking myths and discussing the importance of proper fueling for women, especially those over 35. Ariel shares her personal journey of overcoming health challenges and hormonal imbalances through strategic nutrition and training. They emphasize the significance of individualized approaches to nutrition and the dangers of following generic guidelines without considering individual biofeedback.

Our new All About Gut Health & How to Restore it Masterclass is a can’t miss here:

https://www.breakingthroughwellness.com/offers/tKTJYVjP/checkout

Episode highlights:

(2:07) Introduction of guest Ariel, a registered dietitian with over 20 years of experience

(4:14) Ariel shares her personal health journey and struggles with hormonal imbalances

(9:53) Addressing common misconceptions about carbohydrates and their impact on gut health and hormonal balance

(11:41) Exploring the role of carbohydrates in supporting immune function, bone health, and overall metabolism

(19:45) Challenges of applying generic dietary recommendations to women's health, especially during perimenopause and menopause

(24:07) Emphasizing the importance of individualized nutrition and biofeedback for optimal health outcomes

(27:22) Discussion on the evolving field of perimenopause nutrition and the need for personalized approaches

(33:06) Importance of shaping the next generation of women through positive examples

(36:42) Addressing the misconception around carb consumption on active versus rest days

(38:49) Discussion on unintentional under-fueling and its impact on hormone balance and metabolism

(41:39) Recommended carbohydrate choices for supporting gut health and overall wellness

(47:53) Personal experiences with using glucose monitors and the importance of biofeedback

(56:04) Empowerment through listening to one's body and understanding individual needs

(58:55) Ariel's reflections on personal struggles and the importance of seeking tailored guidance

(1:04:00) Outro

Tune in weekly to "Maximizing Hormones, Physique, and Running Through Perimenopause" for our simple female-specific science-based revolution. Let's unlock our best with less stress!

I'd love to connect!

Email 💬  [email protected]  

Please note if you want to be a podcast guest, there is a fee and interview process. This is safe space and curated Community exclusively for women who love to feel, look and run our best without B.S. noise, endless pills, extreme diets or misleading fads.

In this episode, Louise reflects on her recent experience as a speaker at the Health and Heels event organized by Spurt Impact in Wilmington, Delaware. She shares insights and key takeaways from the event, focusing on empowering women, prioritizing health, and navigating challenges such as hormonal changes, especially during perimenopause.

Louise emphasizes the importance of understanding and working with female physiology, especially as hormones change, rather than against it. She discusses the impact of diet culture on women's health, debunking myths around low-carb diets, fasting, and calorie restriction. Louise advocates for a focus on whole, fresh foods to support hormonal health, energy levels, and fitness results.

Episode highlights:
(3:18) Discussion of speakers at the event, including topics such as goal setting, female-specific heart health, and sound baths
(8:06) Importance of understanding and working with female physiology, especially as hormones change
(11:05) Advocacy for whole, fresh foods to support hormonal health, energy levels, and fitness results
(14:07) Debunking myths around low-carb diets, fasting, and calorie restriction
(23:12) Redefining the relationship with alcohol
(25:45) Balancing blood sugar for hormone health
(26:21) Abiding by the no naked carb rule and purposefully planning splurges for metabolic flexibility
(34:07) Importance of strength training for overall fitness and exercise recommendations tailored to women's goals
(47:11) Outro

Tune in weekly to "Maximizing Hormones, Physique, and Running Through Perimenopause" for our simple female-specific science-based revolution. Let's unlock our best with less stress!

I'd love to connect!

Email 💬  [email protected]  

Please note if you want to be a podcast guest, there is a fee and interview process. This is safe space and curated Community exclusively for women who love to feel, look and run our best without B.S. noise, endless pills, extreme diets or misleading fads.

In this episode, Louise and Amy discuss the importance of protein intake for women, especially those over 35, in achieving their fitness and health goals. They challenge common misconceptions about protein requirements and share insights on integrating protein into daily life without obsessing over grams and calories. The hosts emphasize the significance of understanding one's individual needs and lifestyle when it comes to nutrition, highlighting the benefits of high-quality protein sources like whey and the potential drawbacks of solely relying on plant-based proteins. They provide practical tips for incorporating protein into meals and post-exercise recovery, empowering listeners to make informed choices that support their overall well-being.

Visit BreakingThroughWellness.com to get our newsletter & FREE NUTRITION GUIDE how to mitigate impacts of changing hormones on your health, fitness & running. 

Ready to feel, look or run your best without overcomplicating it? 

Book a FREE 30-MINUTE CONSULT & learn about our industry-leading 1:1 coaching program for active women & runners 💻 https://www.breakingthroughwellness.com/ 

Episode highlights:

(5:36) Importance of Hitting Approximate Body Weight In Grams Per Day for Women Over 35

(7:31) Breaking Free from Obsessive Tracking

(11:21) Aligning Nutrition with Lifestyle

(16:09) Understanding Protein Powders

(20:13) High-Quality Protein Recommendations

(22:47) Post-Race Recovery Needs

(32:37) Considerations for Vegetarians

(36:55) Individualized Approach to Nutrition

(40:23) Outro

Tune in weekly to "Maximizing Hormones, Physique, and Running Through Perimenopause" for our simple female-specific science-based revolution. Let's unlock our best with less stress!

I'd love to connect!

Email 💬  [email protected]  

Please note if you want to be a podcast guest, there is a fee and interview process. This is safe space and curated Community exclusively for women who love to feel, look and run our best without B.S. noise, endless pills, extreme diets or misleading fads.

In this episode, Louise shares personal experiences and insights, highlighting the mental health aspect often overlooked during hormonal changes. She discusses the impact of dopamine levels on behaviors like sugar addiction and offers practical tips for managing mood swings and cravings through awareness, acceptance, and positive activities.

Other Breaking Through Wellness Resources to Support Your Success

Blog Video: How to Process Emotions & Grief Without Binge or Stress Eating
https://www.breakingthroughwellness.com/blog/how-to-process-emotions-pain-grief-without-binge-or-stress-eating

Blog Video: How I Unknowingly Screwed My Health Trying To Look & Run My Best + How You Can Avoid Doing The Same
https://www.breakingthroughwellness.com/blog/how-i-unknowingly-screwed-my-health-trying-to-look-run-my-best-how-u-can-avoid-doing-the-same

Visit BreakingThroughWellness.com to get our newsletter & FREE NUTRITION GUIDE how to mitigate impacts of changing hormones on your health, fitness & running.

Ready to feel, look or run your best without overcomplicating it?

Book a FREE 30-MINUTE CONSULT & learn about our industry-leading 1:1 coaching program for active women & runners 💻 https://www.breakingthroughwellness.com/

Episode highlights:
(3:35) Discussion on the mental health aspect during perimenopause
(7:07) Personal experiences with depression and antidepressants
(10:27) Understanding dopamine levels and their impact on behaviors
(14:42) Practical tips for managing mood swings and cravings
(22:17) Importance of community support and embracing the journey
(23:43) Outro

Tune in weekly to "Maximizing Hormones, Physique, and Running Through Perimenopause" for our simple female-specific science-based revolution. Let's unlock our best with less stress!

I'd love to connect!

Email 💬  [email protected]  

Please note if you want to be a podcast guest, there is a fee and interview process. This is safe space and curated Community exclusively for women who love to feel, look and run our best without B.S. noise, endless pills, extreme diets or misleading fads.